Oh, this bowl is HEAVENLY.

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Just close your eyes and imagine taking a bite into the cool cucumbers, tangy olives, smooth avocado, sweet cherry tomatoes, chewy couscous, herbed zucchini, crisp pita triangles, and roasted spicy opo squash. This bowl makes for an eclectic array of textures, flavors, and colors.

But the most magical ingredient of them all is the incredibly flavorful and nutty, roasted red pepper chutney. It impeccably ties all the ingredients together to create the ultimate tastebud experience. You could even use the chutney as a spread on toast, or as a dip for savory crackers and veggies.

Loaded with protein, healthy fats, complex carbs, and vitamins–could there be a more perfect way to eat a wholesome and delicious meal?

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This recipe makes enough for about 3 hearty bowls. I’ve broken up the ingredients and directions for each component of the bowl below. Feel free to add or substitute different types of salads or dips. Maybe try some pickled cabbage, labneh, dried fruit compote, or falafel? Mmmm.

Mediterranean Bowl with Roasted Red Pepper Chutney:

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Roasted Red Pepper Chutney:

Makes about 1.5 cups (plenty extra for munching on later!)

  •  1 jar roasted red peppers (12-14 oz), or roast your own (~2-3 peppers)
  • handful raw almonds
  • handful raw walnuts
  • 1/4 cup olive oil
  • juice of 1/2 lemon
  • 1 tsp cayenne
  • 2 tbsp Zaatar
  • 1/2 tsp salt

Toss all ingredients into a blender or food processor, and blend until you achieve a textured smooth consistency.

Sautéed Herb Zucchini:

  • 1 tbsp dried or fresh basil
  • 1 tsp whole cumin seeds
  • 1 medium zucchini, diced
  • lemon juice (to taste)
  • 1 tsp olive oil

Heat oil on medium-high heat. Add cumin seeds to hot oil. Once it starts to crackle, add zucchini and toss to coat completely. Cook for 3-5 minutes on medium heat. Add basil and lemon juice, toss to coat. Cook for 3-5 more minutes until tender.

Parsley Couscous:

Cook couscous according to directions on packet. Fluff with a fork and mix in parsley, salt, pepper, and lemon juice. Serve about 1 cup cooked couscous in each bowl.

Minty Cucumber Salad:

  • 2-3 cups chopped Persian cucumber
  • small handful fresh mint leaves, chopped
  • salt, pepper, lemon juice (to taste)

Toss all ingredients together in a bowl.

Roasted Opo Squash:

  • Opo sqash (aka dudhi), peeled and sliced (3 slices per bowl)
  • olive oil
  • cayenne
  • black pepper

Line a baking sheet with foil. Place opo slices and drizzle olive oil. Sprinkle cayenne and black pepper. Roast for 20-30 minutes at 350F.

Additional bowl ingredients:

  • 1/2 avocado sliced (per bowl)
  • olives (kalamata or green)
  • sliced cherry tomatoes
  • toasted pita bread
  • feta cheese (optional, skip if vegan)

Assemble all salads, couscous, roasted red pepper chutney, and additional bowl ingredients in a bowl, and it is ready to eat! For a warm bowl, keep cucumbers and avocado on the side and microwave to reheat the remaining ingredients.

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Try it out and share your results below! I’d love to hear about the creative bowl mix-ins you come up with 🙂

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Posted by:Priyanka

I am a Board Certified Physician Assistant with a passion for helping others achieve their optimal health through a plant-based lifestyle. On this blog, I share simple recipes, wellness tips, and ways to practice compassionate living rooted in Jain values of non-violence, non-attachment, and non-absolutism.

2 replies on “Mediterranean Bowl with Roasted Red Pepper Chutney

  1. I really like your recipes. And considering you as a jain follower, I just have one question that why do you eat bread? They contain yeast . so can you consume them ?
    PS : even I am a jain follower .


    1. Thank you for your comment Jinali! Technically, yeast is also a jiv. The Jain diet is based on limiting jiv hinsa (violence) as much as one possibly can. I do try to limit my bread consumption as much as possible, but yeast is often a difficult ingredient to avoid. However, you can find some yeast free breads in stores! Also flatbreads usually don’t contain yeast. Hope that helps!


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